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4.5 from 42 votes

Easy Black Bean Dip

Healthy and easy black bean dip that takes only 15 minutes to make. It's the perfect appetizer or snack served with veggies and tortilla chips for game day. It's creamy, packed with flavor and vegan!

Prep Time
5 mins
Cook Time
5 mins
Total Time
15 mins
Servings: 3 cups
Calories: 69 kcal
Course: Appetizer
Cuisine: American

Ingredients

  • 2 ounce cans black beans drained and rinsed (reserve 1/4 cup black bean liquid)
  • 1 teaspoon olive oil
  • ½ medium red onion chopped
  • 2 garlic cloves minced
  • 1 teaspoon cumin
  • ½ teaspoon chili powder
  • ½ teaspoon sea salt
  • ¼ teaspoon cayenne pepper
  • 2 Tablespoons tomato paste
  • 2 Tablespoons lime juice
  • ½ Tablespoon apple cider vinegar
  • 2 Tablespoons fresh cilantro chopped + extra for garnish
  • yogurt or sour cream for topping optional

Instructions

    Cup of Yum
  1. Add oil to a skillet over medium heat. Once hot add onion and garlic and cook, tossing frequently so the garlic doesn't burn. After about 5 minutes add in the spices (cumin, chili powder, sea salt and cayenne pepper). Toss to combine and continue cooking another 5 minutes. Add a tablespoon of water if the pan starts to dry out. After about 10 minutes of cooking total, remove from heat.
  2. Place garlic and onion mixture, black beans, reserved black bean liquid, tomato paste, lime juice, apple cider vinegar and fresh cilantro into a blender or food processor. Blend until smooth. Taste and add additional spices, if needed. More salt or perhaps more cayenne pepper if you want the dip to be spicier.
  3. Transfer the dip to a bowl, garnish with extra cilantro and sour cream, if using.
  4. Store in the fridge until ready to serve. Leftover can be stored in the fridge for 3-4 days.

Notes

  • If you like things spicer, feel free to add a seeded and chopped jalapeño while sautéing the garlic and onion. Another option is adding more cayenne pepper.

Nutrition Information

Serving 1/4 cup Calories 69kcal (3%) Carbohydrates 13g (4%) Protein 4g (8%) Fat 1g (2%) Fiber 4g (16%) Sugar 1g (2%)

Nutrition Facts

Serving: 3cups

Amount Per Serving

Calories 69

% Daily Value*

Serving 1/4 cup
Calories 69kcal 3%
Carbohydrates 13g 4%
Protein 4g 8%
Fat 1g 2%
Fiber 4g 16%
Sugar 1g 2%

* Percent Daily Values are based on a 2,000 calorie diet.